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Components
Metcon
Metcon
Settings
Location
(All)
Iron Grip CrossFit
Program
Date
Workout
30 Rock - Iron Grip CrossFit
Class
(All)
5:00 AM CrossFit
8:00 AM CrossFit
9:00AM to 12:30PM Open Gym
3:30 PM Crossfit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
21 (7/14)
Workout
30 Rock
We're not looking at a whole lot of rounds here, but what we are looking for are loads and scales that produce fast cycle times. Make sure that barbell/kettlebell isn't heavy, but the only reason you put it down is because you're just fatigued. Same concept with the toes to bar as well. No matter what, you want to feel like you're not spending too much time on any one station. Grab that pickaxe and start chipping away. 20 minutes of pure fun here we GO!
Metcon
Fitness
F: Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (35/26)
30 Push Presses (75/55)
21/15 Calorie Assault Bike
30 Toes to Bar
Open & Performance
OP: Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Assault Bike
30 Toes to Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 20, 2019
Male Clients
1
Matthew
Houde
5:00 AM CrossFit
2 + 73
2
Travis
Fagerness
5:00 AM CrossFit
1 + 73
26lb kettle, knee raises, rx 75lb for press stopped at 2nd round ...
3
Philip
Johnston
3:30 PM Crossfit
3 + 3
Knee lifts.
4
Javier
Gomez
5:00 AM CrossFit
2 + 60
Knee raises
5
Jaidan
Curfman-Levy
4:30 PM CrossFit
2 + 28
55lb bb, 26lb kb, k2c.
6
John
Popp
5:00 AM CrossFit
2 + 20
7
Eric
Levy
4:30 PM CrossFit
1 + 102
65lb pp
Female Clients
1
Alyssa
Payne
5:30 PM CrossFit
3 + 40
2
Kristen
Long
4:30 PM CrossFit
2 + 75
3
Rachel
Balsiger
9:00AM to 12:30PM Open Gy...
2 + 40
4
Tammy
Houde
8:00 AM CrossFit
2 + 33
5
Michelle
Hancock
5:30 PM CrossFit
2 + 24
6
Erin
Johnson
5:00 AM CrossFit
3 + 1
leg raises
7
Samantha
Vigil
8:00 AM CrossFit
2 + 45
Knee raises
8
Heather
Todd
3:30 PM Crossfit
2 + 41
9
Courtney
Randall
5:30 PM CrossFit
2 + 39
knee ups
10
Lorrinda
Sturgeon
4:30 PM CrossFit
2 + 30
knees to chest
11
Ali
Newell
5:30 PM CrossFit
2 + 23
12
Samantha
Sullivan
6:30 PM Crossfit
2 + 16
t2p, 55 lb x1, 35 lb x1
13
Lily
Jackson
6:30 PM Crossfit
2 + 15
14
Lora
L Steffen
6:30 PM Crossfit
2 + 0
18lbs KB, 10# bar, T2P
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